Friday, September 16th 2016
WE’RE GONNA NEED A BIGGER RIG
And the good news is that we are going to have one! If anyone wants to lend a helping hand, we will be expanding the rig on Sunday during Open Gym! We can certainly handle ourselves, but extra hands will make it a lot easier!
CROSSFIT FAMILY CLASS SUNDAY!
We are excited to be starting our cycle of CrossFit Family classes this weekend! To be respectful of our athletes that utilize open gym hours, classes will run at NOON on the following dates:
SUNDAY, September 18th at Noon SATURDAY, September 24th at Noon SUNDAY, October 2nd at Noon
As a reminder, these workouts are designed as “partner WODs” where you work out with your child. If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner). We typically do fun warmups, some skill work, a work out and a game. While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON.
Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great! Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM!
PARTNER WODSwitch on and off the rower for max distance in 6 minutes Rest 1 minute 3 Min of Max Walking Lunges (both partners work at the same time and lunge together) 3 Min of Max Pull Ups (one person works one person rests) 3 Min of Max Handstand Push ups (one person works one person rests) Rest 1 Minute Switch on and off the rower for max distance in 6 minutes Coach’s Tip: When it’s your turn go hard, but don’t red line. You’ll get some recovery while your partner works, but if you go to the point of failure, you won’t recover in time. The meters on the rower will be scored separately each time you hit the erg, but the reps for lunges, HSPU and pull ups will be one big rolled top number.